30 September,2015
Table of Contents
The key to de-stressing is isolating yourself from stressors. But how to do it? Here are 30 effective techniques that you can use to minimize the negative impact of stressors on your life. These easy-to-do tricks will not change the situation causing you the stress, but will help to develop the ability to change your reaction under these stressful situations.
30 effective techniques to reduce stress
Exercising is a proven way to manage stress. Here’s how you can burn your calories,
Sit up straight on a chair with both your feet touching the floor. Close your eyes and chant loudly or silently: a positive mantra, ‘I feel at peace’ or ‘Om’. Place your hands on the belly and sync the mantra with deep breaths. You can do it by sitting at your workstation. A few minutes of practice every day help ease anxiety.
Take five minutes break from your work and focus on your breathing. Sit up straight, eye closed, hands on the desk, slowly inhale through nose and exhale through your mouth.
Taking Epsom salt bath with a variety of essentials oils is an effective way to loosen your tensed muscles. It improves your detoxification system and offers stress-busting magnesium and sulfates for the body.
Laugh out loud; it not only lightens the load mentally, but also lowers the Cortisol (stress hormone) level. Read comic or funny stories, sitcom, chatting with someone who makes you laugh.
Weeping proper tears has powerful effects on your stress level. Of course, you need to decide how and where you choose to submit to this most basic emotion. The middle of the boardroom while giving presentation to your client is a not a good idea, more privacy is required.
Dancing can be great escape from the stressors. You don’t have to be a pro dancer to use this technique, just turn on the music in your room and close the doors and dance to your heart’s content for few minutes. And Voila, you will be far away from stress.
Apply pressure to the space between your second and third knuckle (the joints at the base of your pointer and middle finger). It creates instant calmness in your body (according to Sharon Melnick, the author of Success under the Stress)
Forget about what you did not accomplish; focus on what you did achieve. Before going to bed, write down three positive things that you did accomplish that day; no matter how small they are, even making space in an overcrowded lift.
Who I am? What is the purpose of life? The answer to these questions help you find the real meaning of life. Finding meaning of life can help you stay calm during the difficult situation.
We all need an outlet for releasing our negative and positive feelings. Try writing your feelings in a journal or notebook. This action lets you come closer to your feelings.
Learn how to reject proposals that you would not reasonably handle. Learn few ways to say no:
If you say ‘no’ right now, you are saving yourself from undergoing future stress.
If you did not notice yet, successful people and organizations always have mission statements. In these personal statements, you state:
Take time to revise it eventually. It will boost your confident level.
When you are feeling tired and discouraged to do a particular thing, start with something else. Like taking out the trash, arranging your bookshelf or watering plants in your garden. Once you are done with small jobs, you will eventually feel like doing the big jobs.
In this technique, you mind directs your body how you feel.
Step 1: Find a place where you can sit comfortably.
Step 2: Close your eyes. Try to clear your mind
Step 3: Choose a focal point on your left arm and repeat it in your mind, ‘my left arm feels warm and heavy’, until it actually feels that way.
Step 4: Do the same with the right hand
Step 5: End with this session by breathing deeply and a full-body stretch.
Let go of things that you cannot change. You may worry flood or earthquake will destroy your family, and you cannot do anything about it. So tie that worry in a knot and lock it in a closet. Think about the ways to adapt the changes taking place in your life.
Having positive approach towards life helps you fight stress. Try the following techniques:
Whenever, you counter stressors, get determined to do something about the situation. Get busy in work or other things. Doing nothing will make things worse for you. For example, if you recently countered financial loss, assess the reason behind it, decide your priorities and outline your steps forward.
Any tea will do but flavored tea is preferable. You can use:
Making tea and preparing for the ingredients allow you to take your mind off those things that’s causing you stress.
Adults should eat 0.8g of protein per kilogram (2.2lb) of body weight per day. Start your day with high protein breakfast like:
High protein diet can improve your mood and boost your resistance to stress.
Certain food and drinks aggravates the stress, but it does not mean you need to exclude them from your diet completely. You can take them in moderate amount. Food and drinks that agitates your peace of mind are,
Don’t dishearten, there are also plenty of foods that help you to reduce your stress level; food that you should take on regular basis to fight the giant stress problem. Those are:
Nuts are packed with magnesium that keeps your Cortisol level low. It is one of the best food items to have during snack time rather than those unhygienic take-away foods.
Not funny, it is for real. Lavender scent reported significantly lower anxiety levels among those who inhaled it. According to British Research, 2010, it worked among dental patients during surgeries, so it will surely work during other stressful times.
Here comes the king of stress-buster. Research has proved that dark chocolate can help in reducing stress (mainly hormones associated with it). But go easy on chocolate because you don’t want to undergo stress due to overweight.
Things go viral so quickly that there are always new things to watch. Take out some time from your schedule and search for funny videos on YouTube. See ridiculous things to have a good laugh. As you have read already, laughing reduces the stress level.
Closing your eyes while listening to music can do wonders to your brain. Tuning out from the world at least for 5 minutes can be a great way to lower your stress. Make a favorite playlist on your phone and carry it. Whenever you think stress is overpowering your mind, listen to it.
No it is not about making your breath better, but chewing gum can really relieve from anxiety, improve alertness and reduce stress. It is now proved by studies.
After 3-4 hours of study or work, you have to get up from your study table or desk, because it will be worthwhile. Just a 5–10 minutes break from your regular doings will have you returning re-focused and a little less anxious. Moreover, you eyes will appreciate this rest.
Cooking is a therapy that soothes jangled nerves, heals broken bones, cures boredom, insomnia and anxiety. The reason is you create something new for the ones you care and love. Cooking ensures intense involvement in an activity that you tend to forget, at least for a while.
The best thing about these 30 ways is that you can easily practice these techniques. So go ahead and give them a try.
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Hi, I am Mark, a Literature writer by profession. Fueled by a lifelong passion for Literature, story, and creative expression, I went on to get a PhD in creative writing. Over all these years, my passion has helped me manage a publication of my write ups in prominent websites and e-magazines. I have also been working part-time as a writing expert for myassignmenthelp.com for 5+ years now. It’s fun to guide students on academic write ups and bag those top grades like a pro. Apart from my professional life, I am a big-time foodie and travel enthusiast in my personal life. So, when I am not working, I am probably travelling places to try regional delicacies and sharing my experiences with people through my blog.
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